Protein is essential to building muscle. It can be derived from a number of sources, both animal and plant. The U.S. Recommended Dietary Allowance for protein is 0.8 grams of protein per kilogram of body weight, so a 165-pound adult would need about 60 grams of protein per day.
The healthiest, protein-rich foods:
- Fatty fish, such as salmon and tuna.
- Eggs.
- Beans and legumes, such as lentils and soybeans.
- Dairy products, such as Greek yogurt and cottage cheese.
- Seeds, including hemp and chia.
- Nuts, especially almonds.
- Meat, such as skinless chicken breast.